Exercises › Forearms › Standing Palms-Up Barbell Behind The Back Wrist Curl

Standing Palms-Up Barbell Behind The Back Wrist Curl

Standing Palms-Up Barbell Behind The Back Wrist Curl is a beginner isolation barbell exercise that mainly works your forearms.

💪 Forearms🏋️ Barbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps

How to do the standing palms-up barbell behind the back wrist curl

Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling. Note: Your wrist should be the only body part moving for this exercise.
Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions.
When finished, lower the barbell down to the squat rack or the floor by bending the knees. Tip: It is easiest to either pick it up from a squat rack or have a partner hand it to you.

Primary: Forearms

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Exercises that train the same main muscle, including options with other equipment.

What muscles does the standing palms-up barbell behind the back wrist curl work?

It mainly works your forearms.

How many sets and reps of standing palms-up barbell behind the back wrist curl should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the standing palms-up barbell behind the back wrist curl good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.